FitnessIsKarma Staff Content
- Introduction : BMI vs. BMR
- Understanding BMI
- Understanding BMR
- Key differences
- How can you Apply both ?
- Conclusion
Every industry has its own jargon and health & fitness industry is no exception, one of the most commonly used acronyms used almost on daily basis among fitness professionals and enthusiasts are BMI and BMR. But do we really understand its usage and application or we are just using it as just another metric like your height or shoe size, which we measure but cant take any steps to do any kind of change to it(of course after 21 years of age).
So in here we will be decoding the exact reasoning behind both these widely used acronyms and see what can we actually do about it in action. BMI stands for “Body Mass Index” and BMR stands for “Basal Metabolic Rate. While both of these provide valuable insights into our bodies, they serve different purposes and reflect distinct aspects of our health. In this blog post, we’ll delve into the differences between BMI and BMR, how they’re calculated, and what they reveal about our overall health and metabolism.
Understanding BMI –
BMI is basically used as a screening tool to understand weather the person is underweight, over weight or obese or he/she is ideal for his/her height and weight. While BMI can be used for initial screening at a population-level studies, it is still a very high level estimate and might not be ideal for some cases as it doesn’t account for factors like muscle mass or distribution of body fat percentage etc.
BMI Formula: (body weight in KG)/(Height in meter)^2; ex – BMI for a 80 kg man with a high of 1.85 meters will be = (80)/(1.85)^2 = 23.37
| BMI Range | Underweight | Healthy weight | Overweight | Obese |
| Men/Women | <18.5 | 18.5-24.9 | 25.0-29.9 | >30.0 |
Understanding BMR –
BMR, on the other hand, is an estimate of the number of calories your body needs to maintain basic physiological functions at rest, in simple words, how many calories would your body burn if you were doing nothing but rest for 24 hours. It represents the minimum amount of energy needed to keep you body functioning, such as breathing, circulation, and cell repair. It’s influenced by factors such as age, gender, weight, height, and body composition. Knowing your BMR can help you determine your daily calorie needs and tailor your diet and exercise regimen accordingly. Calculating BMR requires more detailed information than BMI, including age, gender, weight, height, and activity level.
You can calculate BMR number by a formula designed by scientists, get it tested in lab or use an online calculator. But as lab testing is obviously involving cost, the other 2 are most prominently used to calculate.
Lets calculate BMR with Harris-Benedict equation –
Men: BMR=66.473+(13.7516*weight in Kg)+(5.0033*height in cm)-(6.755*age in years); ex – weight=70Kg, Height=175 cm and age=30 years; BMR=66.473+(13.7516*70)+(5.0033*175)-(6.775*30)= 1702 calories
Women: BMR=655.0955+(9.5643*weight in Kg)+(1.8496*height in cm)-(4.6756*age in years)
Based on this BMR your daily caloric requirements can be estimated with below table –
| Exercise Level | Description | Activity Multiplier |
| Little to no exercise | Desk job, Sedentary lifestyle | BMR * 1.2 |
| Light exercise | workout/sports 1-3 times per week | BMR * 1.375 |
| Moderate exercise | workout/sports 3-5 times per week | BMR * 1.55 |
| Heavy exercise | workout/sports 5-7 times per week | BMR * 1.725 |
Key Difference – BMI vs. BMR
The main difference between BMI and BMR lies in their purposes and what they measure.
- BMI assesses body fat based on weight and height, providing a general indication of weight status, while BMR estimates the number of calories your body needs for basic functions, serving as a foundation for calculating daily calorie needs.
- While BMI is a straightforward calculation, BMR requires more detailed information and consideration of individual factors
How can you Apply both ?
As read above, both BMI and BMR serve different purposes, but they can be used together to gain a more comprehensive understanding of your health and metabolism. For example, if your BMI indicates that you’re overweight, knowing your BMR can help you set realistic and S.M.A.R.T. weight loss goals and create a personalized nutrition and exercise plan. Similarly, if your BMI falls within the normal range but you’re struggling with energy levels or weight management, calculating your BMR can provide insights into your metabolic rate and calorie needs.
Conclusion:
In conclusion, both are valuable tools for assessing different aspects of our health and metabolism. By understanding the differences between BMI and BMR and how to use them together, you can gain valuable insights into your overall health and make informed decisions about your diet, exercise, and lifestyle. Remember fitness is just an outcome, the thing that has to change is our KARMA 🙂
I encourage for you to go and try these calculations on your own and learn more about your own body metrics and share this knowledge with your near and dear for them to be able to take informed and conscious decisions on respective lifestyles. Share your insights and experiences with BMI and BMR in the comments below, and let’s empower each other to take control of our health and well-being. Let us empower our KARMA for a fitter life.
